I’m a dietitian, and I have a confession: I take a supplement every day to help me poop. If this comes as a surprise, you’re not alone. There’s an expectation that if you practice certain health habits—eat a diet full of fiber-rich foods, drink plenty of water and stay active—then you poop regularly, right? Well, as I learned a few years ago, that’s not always the case—and it’s why I now take a daily supplement in addition to focusing on fiber, hydration and movement.
How do you know if you need a supplement to stay regular? Which one is best? Keep reading to find out what prompted me to start taking one, which supplement I take each day, and four other supplements recommended by health professionals to help you go #2.
Why I Take a Supplement to Poop
For my entire adulthood, I never had a problem going #2. I pooped once a day like clockwork and never really thought more about it. Sure, travel or dehydration could derail me for a day or two at times, but my body got right back on track pretty easily. Then, I hit my mid-30s, and things started to change: my daily poop stopped being so consistent. And when my body missed a day, it seemed to struggle getting back on its “normal” poop schedule. I was still going three to four times a week, so I didn’t technically meet the diagnostic criteria for constipation (which is less than 3 bowel movements a week and/or struggling to go due to stool consistency). But the ongoing deviation from my normal daily schedule left me feeling weighed-down and bloated, and the changes felt “off” for my body.
Of course, diet was the first place I looked to for a solution, but since I already met the fiber recommendations (25 to 35 grams per day) through my diet most days and took a water bottle everywhere I went, the small changes I tried didn’t make much difference. Slowly, I started to realize that while checking the fiber, water and activity boxes are essential for bowel health and regularity, doing these doesn’t guarantee regularity. Other factors may be playing a role.
“The reasons people don’t poop aren’t always the same; you have to find the underlying cause,” says Dr. Keri Marshall, M.S., ND. And she says that while a lack of fiber, hydration and/or activity can all cause constipation, they aren’t the only factors. For example, hormone fluctuations can alter bathroom habits, something that may help to explain why constipation is more common in women than men. Stress is another. In fact, Marshall says that stress and anxiety are two of the most common culprits she sees when people can’t go to the bathroom. “Stress causes muscles to tense,” says Marshall, something that isn’t good when you consider that the intestines are a long, muscular tract. But the mental tension and weight from stress play a role. It’s also why supplements that address some stress—like magnesium and L-theanine—are Marshall’s top recommendations for regularity and occasional constipation.
The idea of taking a supplement to help me poop took a while for me to come around to and, even once I decided I could benefit from one, made me a little nervous. My goal wasn’t to go a whole lot more—I just needed to help my body find its norm again. What if the supplement worked too well, and I wasn’t near a bathroom? I knew I didn’t want a fiber supplement since I got plenty through my diet and other products on the market contain a variety of active ingredients that each employ different mechanisms for making you poop. Wading through those can be overwhelming. What I landed on and continue to take daily is NOW Foods Magnesium Glycinate. I like that it’s a nutrient I likely need more of anyway. (Research shows that most Americans fall short on getting adequate magnesium in their diets.) It’s also safe to take long-term.
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What we like: The effects are subtle and gentle, meaning urgent runs to the bathroom are unlikely. It also contains a highly absorbable form of magnesium that helps reduce stress.
What to know: It usually works within 1 to 8 hours.
Magnesium is a supplement commonly recommended to promote regularity and prevent constipation. The mineral works by pulling water into the intestines which, in turn, stimulates contractions and movement in the GI tract. You’ll find magnesium supplements available in a variety of forms (ex: oxalate, citrate, glycinate, etc.) which vary in absorption and usage in the body. The oxalate form is what you often see recommended to help you poop, but it’s a form that’s not absorbed well by your body. And magnesium forms that aren’t absorbed as well, such as oxalate, can leave magnesium in the intestines, potentially triggering more stimulation than necessary and increasing risk for diarrhea. This wasn’t something I wanted to risk, so I chose this glycinate form by NOW Foods instead because of its higher absorbability.
The glycinate form of magnesium doesn’t elicit a run-to-the-bathroom laxative-like effect, but rather gently stimulates intestinal movement in the hours after I take it to naturally support my body’s normal pooping schedule. Glycinate’s absorbability factor offered two other benefits that I liked. As Marshall shared, stress is a common culprit that can thrown the body off its usual poop schedule and contribute to constipation. Stress causes muscles to tense throughout the body—including the GI tract—and supplementing with magnesium helps relax them.
Glycinate is also one of the forms associated with providing a subtle calming effect on the brain when we’re stressed or anxious and supports more restful sleep at night. So, NOW Foods Magnesium Glycinate not only helps keep my body on its normal poop schedule, it also enables me to manage stress better when life gets chaotic. I like taking it late afternoon or early evening when I’m wrapping up my work day and transitioning to parenting duties. It helps counter any stress accumulated during the day and allows the mineral plenty of time to get in my system to help me go the next day. The supplement can be taken any time of day, however, and the calming effects aren’t significant enough to deter productivity if taken earlier. NOW also happens to be one of the most reputable (and tested) brands on the market which makes it an easy choice.
Number of Servings: 90 | Amount per serving: 2 tablets | Independently verified: Yes | In-house tested: Yes
Our Other Recommendations
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What we like: The mixture of magnesium is highly absorbable for a slightly quicker stimulation of GI tract; and the L-threonate promotes brain health. It also contains no artificial flavors or coloring.
What to know: The price point is a little higher and it’s sweetened with stevia.
If you’re looking for a multi-purpose magnesium that not only helps you poop but is also good for easing headaches and body pain quickly and supporting brain and mental wellness, then this Xymogen powder is the supplement Marshall recommends. It’s the one she routinely uses. The powder contains magnesium chelates—forms which she described as being “super well absorbed so they can be utilized by the body quicker.” She says they’re also easier on the stomach, meaning bowel stimulation tends to be gentler, yet slightly faster. Marshall explains that the quick absorption rate is also why it’s her go-to magnesium supplement for relief from headaches and joint and body aches.
The inclusion of magnesium L-threoante also sets this magnesium supplement apart from others. “L-threonate is the only form of magnesium that can cross the blood-brain barrier,” says Marshall. This is significant because magnesium is required for the production of neurotransmitters like serotonin and melatonin—and below-adequate levels of magnesium can inhibit or alter neurotransmitter production. Add in some stress and your magnesium levels increase, which can further impact those neurotransmitter levels and increase your risk for anxiety, depression and sleep disruptions. There’s some research that suggests that supplementing with L-threonate may help support neurotransmitter levels and could even improve cognition and protect brain neurons from oxidative damage and inflammation.
Xymogen OptiMag Neuro Magnesium Powder is higher in price because it contains the L-threonate form. But if you can swing it, it’s a great high-quality choice to not only help you poop, but also boost brain health and resolve other minor issues in the body.
Number of servings: 60 | Amount per serving: 1 scoop | Independently verified: Yes | In-house tested: Yes
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What we like: There’s no direct bowel stimulation so this supplement comes with very low risk of diarrhea. It’s vegan and contains no artificial flavors or coloring.
What to know: Vegan; sweetened with organic cane sugar and xylitol; one dosage (two tablets) contains 3g added sugars; contains no artificial flavors or coloring.
L-theanine (not to be confused with magnesium L-threonate) is an amino acid and one of the two key compounds that gives green tea its anti-inflammatory, anti-cancer and neuroprotective benefits. That being said, supplementing with L-theanine may help during periods of stress. “L-theanine works to promote alpha wave production which helps to calm the brain,” says Marshall and explains that the amino acid is needed to produce key neurotransmitters like serotonin, dopamine and GABA. Research suggests that supplementation of L-theanine can reduce stress and anxiety and improve sleep by improving neurotransmitter levels. Increasing serotonin levels may be particularly beneficial since low serotonin can affect gut motility or how quickly and efficiently contents move through the intestines. For L-theanine supplementation, Marshall recommends this product by Natural Factors: “[L-theanine] is well absorbed in the mouth, so these chewables work really quickly.”
L-theanine may also be an option for those suffering from constipation associated with irritable bowel syndrome (IBS). Although the exact presentation of IBS varies by individual, the condition is commonly characterized by alternating episodes of constipation and diarrhea. Interestingly, most diagnosed with IBS already have a condition associated with low serotonin levels, such as anxiety or depression. Although the research on supplements for IBS is limited to mostly animal studies, it may be worth asking your healthcare provider about L-theanine supplementation as a way to increase serotonin levels and help with IBS-related constipation—especially considering the compound has little to no risks or side effects.
Number of servings: 30 | Amount per serving: 2 tablets | Independently verified: Yes | In-house tested: Yes
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What we like: This high-quality probiotic contains microbial strains that research has found to promote regularity and improve gut health.
What to know: It’s the only supplement on this list that may not be independently verified.
If you’re looking for a supplement to both help you poop and tackle larger underlying gut issues, Ivana Petrovic, M.S., RDN, a dietitian who specializes in microbiome health, says this product is her top pick. “Biohm’s Total Gut Probiotic is comprehensive in terms of gut-focused factors,” says Petrovic. What she means by this is the strains in this product were specifically selected because of their demonstrated ability to promote regularity and gut health in clinical trials. It also contains an enzyme that targets the areas where “less desirable microbes hang around.” According to Petrovic, the capsules are also designed to survive the low acidity in the stomach, which is key so the good bacteria do not die before reaching the small intestine. Petrovic also likes that the product is easy to find online and in large stores like Walmart and it’s reasonably priced.
This probiotic is a great option for anyone looking to support regularity through a supplement without triggering a slight laxative effect. It also may be particularly beneficial to those whose constipation—or just decreased poop frequency—started after a long illness, after taking medications like antibiotics, or after an extended period of stress that may have altered your gut homeostasis.
Number of servings: 30 | Amount per serving: 1 capsule | Independently verified: Not indicated | In-house tested: Yes
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What we like: It’s a natural and gentle stimulant meant for occasional use.
What to know: Long-term use is not advised and it should not be taken by those with inflammatory bowel disease and kidney diseases.
For occasional use, this Nature’s Way product is a good option when you need a little help getting back on your normal poop schedule. The active ingredient is aloe latex, a sap-like substance found in the leaves of an aloe species known as aloe ferox or bitter aloe. The dried form of aloe latex (known as cape aloe) is packaged in capsules and has been used for years as a natural laxative approach. Mariel Nasis-Matuza, M.S., RN, CRNP, a New York-based nurse practitioner recommends products containing cape aloe to her patients as a natural alternative for constipation. “It encourages natural bodily functions without harmful chemicals or additives,” says Nasis-Matuza. Cape aloe is high in anthraquinones, compounds associated with many of the aloe plant’s therapeutic properties that promote movement through the intestines and soften stools making them easier to pass.
This Nature’s Way supplement contains a low dose of aloe ferox coupled with fennel seed, another plant used therapeutically in some natural medicines to promote digestion by helping the intestines relax. Nature’s Way products are widely available, reasonably priced, and undergo independent verification. Low doses are considered safe for most when used for short periods. However, Nasis-Matuza says it should not be taken by those with electrolyte imbalances, inflammatory bowel disease, or kidney issues and women pregnant or lactating.
Number of servings: 100 | Amount per serving: 1 capsule | Independently verified: Yes | In-house tested: Yes
The Bottom Line: The Best Supplement to Stay Regular
I take NOW Foods Magnesium Glycinate (view at Amazon) daily to help me poop and have no plans to stop. This form and dosage gives my body the nudge it needs to stay on its normal schedule, and it gives me peace of mind knowing I don’t have to worry about it working too well. I feel like this glycinate form also helps me address anxiety during stress, a benefit I wasn’t sure I’d notice but now am not willing to give up. I also keep Xymogen OptiMag Neuro Magnesium Powder on hand. During intense or ongoing periods of stress, I’ll take it instead for additional support and brain protection.
Choosing a Supplement to Stay Regular
Ingredients
There are a plethora of dietary supplements, as well as food products like teas and wafers, marketed as solutions for constipation and regularity. Depending on ingredients, these vary greatly in terms of efficacy and safety. Nutrients such as L-theanine and some forms of magnesium are effective for most adults in promoting regularity when coupled with key diet and lifestyle habits and taken in appropriate dosages. These work by gently stimulating contractions within the gut and/or relaxing muscles and tension in the body and reducing stress. They are considered safe to take long-term for most individuals.
Supplements containing aloe ferox, cape aloe and senna (which isn’t included in this article) work by stimulating bowel contractions and can be taken as needed for occasional constipation. However, these botanicals are not recommended as a long-term solution for constipation or regularity. As always, check with your healthcare provider before adding any dietary supplement, particularly if you have preexisting health conditions, take medications or are experiencing severe or ongoing constipation.
Dosage and Form
Our top recommendations come in forms that include tablets, powders and capsules. The ingredients in a supplement often dictate the forms in which it comes. For example, most magnesium-based supplements will either come in tablet or powder forms while most probiotic supplements come in capsules.
Similarly, the dosage in a supplement varies depending on the ingredients and their potency in the supplement. For vitamins and minerals supplements, it’s ideal for the dosage to come close to the RDA or %DV indicated on the label. Supplements containing other nutrient compounds and botanicals are trickier since most of these compounds do not have a defined dosage recommendation. That being said, the NIH’s Office of Dietary Supplements website has a page dedicated to Dietary Supplement Fact Sheets, which can be a good place to start in identifying a safe dosage range.
It is recommended that you always consult your healthcare provider regarding the addition of any dietary supplements and their dosage prior to taking them.
Independent Verification
Supplements aren’t regulated by the FDA like over-the-counter and prescription drugs, so choose brands that use independent (or outside) labs to test their products and verify that the supplement contains what the label claims and/or is free from harmful contaminants. Look for supplements that are verified by a highly reputable company or organization such as NSF, USP, UL or Consumer Lab. Alternatively, some manufacturers conduct regular in-house testing and/or use a GMP-certified production facility. And other manufacturers may even go so far as to have certified in-house labs, which suggests an exceptional commitment to quality.
Our Search for the Best Supplements to Stay Regular
Because lifestyle factors including dietary fiber intake, proper hydration and regular activity are all essential components for healthy bowel habits, our supplement search focused on identifying supplements to augment those lifestyle patterns to promote regularity and each body’s “normal” pooping schedule. Our expert sources helped us understand which ingredients and compounds are best at providing this support effectively and safely. When possible, we chose products from brands that conducted in-house testing, followed Good Manufacturing Practices (GMP) and/or were independently verified.
We Also Considered
Life Extension Magnesium Caps, 500 mg ($9 for 100 doses at Amazon): Recommended by Registered Dietitian Caroline Thomason, RD, CDCES, this supplement contains three forms of magnesium—citrate, succinate and oxide. Thomason advises taking one capsule with a glass of water in the evening explaining that “magnesium supplements can take up to 8 hours to effectively move your bowels, plus there might be a sleep-aiding effect.” This supplement’s low price, combined with the Life Extension brand having a great reputation for producing high-quality supplements, make it a great option if pooping is your primary health goal. The only reason it’s not a top recommendation is because the form of magnesium in this supplement doesn’t have the same stress-fighting perks as supplements containing glycinate and threonate forms.
Chomp Calm Functional Chewing Gum ($8 for 8 doses at Amazon): The calming effect of chewing this gum is thanks to L-theanine. When chewed for five to ten minutes, one piece of this lime-mint flavored gum provides 100 mg of L-theanine—the same amount in our L-theanine supplement. In addition to L-theanine, Marshall says that the act of chewing relieves stress and anxiety and stimulates the GI tract. This gum is one of our favorite new supplement finds this year. The only reason it didn’t make it into our top recommendations is that not everyone on our team is on board with the idea of chewing gum to poop. Plus, it costs a little more per dose than the L-theanine chewables we recommend.
Common Questions
How often should you poop?
You may find this surprising, but there’s no medical recommendation for what frequency or number of bowel movements each week is ideal or healthy. That’s because everyone’s body develops its own “normal” pattern or frequency which can vary based on age, sex and genetics, as well as lifestyle factors like diet, hydration, activity and stress. Some people’s norm is to go once or twice a day; for others, it means going once every two to three days.
What’s not ideal is when the body deviates from its normal routine and becomes constipated. Constipation is clinically defined as going less than three times a week or having difficulty passing stool. You should always consult a healthcare provider if you experience chronic or severe constipation. For those who don’t regularly meet these criteria, you may still experience occasional bouts or periods of irregularity or mild constipation—defined as deviation from your body’s usual pooping frequency or schedule.
What helps you poop?
Consuming plenty of dietary fiber and staying adequately hydrated are two of the most important factors when it comes to whether you can go or not.
- Dietary fiber: Fiber is the non-digestible carbohydrate in plants that gives leaves, stems and structural components (like peel on an apple or florets on a broccoli stalk) their shape, and it adds bulk to the digestive tract which makes contents pass through easier and faster. Fiber also absorbs water which helps soften waste products (aka, stool or poop). Good sources include whole and less-refined plant foods such as fruits, vegetables, nuts, seeds, legumes and whole grains. It’s recommended that adults get approximately 25 to 35 grams of fiber each day. Because the majority of Americans consume only around half of that amount, incorporating more fiber-rich foods is often needed to promote regular bowel movements and prevent constipation.
- Hydration: Dehydration is a common cause of constipation. That’s because a lack of water can cause your poop to become hard and difficult to pass. To stay hydrated, the National Academies of Sciences provides general recommendations for males (about 15 cups per day) and females (about 11 cups). These recommendations can be adjusted based on your lifestyle, medical conditions and the environment. Also, those recommendations include fluids from drinks and food.
- Other Factors: According to Cleveland Clinic, regular activity encourages contractions to support your body’s natural poop schedule. It also promotes increased blood flow to the digestive tract to support overall gut health. On the flip side, those with sedentary lifestyles are more likely to experience constipation. Finding effective therapies or approaches to reduce stress also helps you poop, and it’s why most of our top supplement recommendations include an ingredient that helps relieve mental and physical stress. There are also non-diet causes of constipation that you may consider.
Can some supplements make you constipated?
Yes, certain supplements can cause or contribute to constipation. Two common culprits are calcium and iron supplements. Higher intakes of vitamin D may contribute to constipation indirectly by triggering an increase in blood calcium levels.
Taking botanical supplements that have a laxative effect such as cape aloe or senna over extended periods can eventually lead to constipation. Similar to how the body can become dependent on over-the-counter laxative medications. Herbal remedies with a laxative effect may also cause this over time.
Our Trusted Expertise
Carolyn Williams, Ph.D., RDN, is a registered dietitian, tenured college professor and journalist who’s written on a host of nutrition and health topics. She specializes in the relationship between diet and chronic inflammation and co-hosts the podcast Happy Eating, which explores the connection that mental wellness has to diet and lifestyle. In writing this article, she interviewed the following experts and incorporated their advice into her recommendations:
- Keri Marshall, M.S., ND, is a highly experienced naturopathic doctor and epidemiologist, who has helped patients attain optimal health with natural solutions for over two decades. Marshall is an expert in women’s medicine, pediatrics and chronic disease management. She operates an integrative medical practice in Wilmington, North Carolina, is CEO and co-founder of Virtu Health Solutions and Chomp Gums and provides nutrition and research consulting services.
- Caroline Thomason, RD, CDCES is a dietitian and diabetes educator based in Washington DC. She works with women to develop a healthier relationship with food while working on their health goals. Caroline is a nutrition partner with Life Extension.
- Ivana Petrovic, MS, RDN, LD, CYT-200 is a Registered Dietitian Nutritionist and Yoga Teacher, passionate about gut health for well-being. She’s the RD behind Bloom, a Cleveland-based microbiome retreat, and while she promotes a “food first” approach, she believes there are times certain evidence-based supplements can aid us in optimal health.
- Mariel Nasis-Matuza, MS, RN, CPNP, is a nurse practitioner specializing in functional and integrative medicine with a holistic approach at her busy solo practice Integrative Pediatrics on Long Island. She helps children thrive to reach their full potential by getting to the root cause of medical conditions so children can be the best they can be.
This article was edited and reviewed by Brierley Horton, M.S., R.D., one of EatingWell’s senior editors, who has 15 years of experience reporting, writing, and editing nutrition and health content.
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